• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Listen to the Latest Podcast EpisodeAre Protective Styles Really Protective? The Science of Hair Care
Food Heaven Made Easy

Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

  • About
  • Press
    • Start Here
    • Podcast
      • Hookup Codes
    • Work With Us
      • Brand Partners
      • Meal Prep Challenge
    • Resources
      • Recipes
      • Blog
      • Cookbook
      • Books We Love
    JOIN OUR EXCLUSIVE EMAIL LIST!
    SUBSCRIBE FOR OUR FREE 3-STEP AUDIO COURSE TO ACHIEVE FOOD FREEDOM

    The Perfect Green Smoothie Recipe

    Drinks, Videos

    Not all green smoothies were created equal. In this episode, we break down the science behind a perfect green smoothie recipe. Watch to find out how to prepare your very own nutritious (and well balanced) green smoothie that will keep you full for hours.

    We mean perfect when we say that this is the Perfect Green Smoothie! Not all green smoothies were created equal and we are ready to tell you just why that is.  In this episode, we break down the science behind a perfect green smoothie recipe. Watch to find out how to prepare your very own nutritious (and well balanced) green smoothie that will keep you full for hours.

    All of the ingredients in this green machine are packed with vital nutrients. Tofu is made from curdled soy milk that the water has been removed from. It is a great source of protein from that soy and provides a healthy dose of calcium and manganese from a plant-based source.  This good source of protein will help keep you full, unlike many other smoothies.

    Greek yogurt is also known for its healthy dose of protein and probiotics that support a healthy gut bacteria.  Healthy gut bacteria helps keep our immune system strong and research shows that it may help in many disease states such as irritable bowel syndrome (IBS), Crohn’s, ulcerative colitis, colorectal cancer, and diabetes. The chia seeds offer a healthy dose of antioxidants, fiber, manganese, phosphorous, magnesium, calcium, and iron and add a nice nutty flavor.  Who knew you could do so much good for your body in one smoothie?  

    All we need to do for this one is gather our spinach, almond milk, plain Greek yogurt, tofu, strawberries, and chia seeds.  Throw them all in the blender and blend away! It’s as simple as that. 

    Smoothies are a fantastic way to sneak in some more fruits and vegetables during your day.  They can make for a great breakfast on the go or a perfect midday snack.  Feel free to use homemade almond milk (like the recipe we have here)! What are your favorite smoothie ingredients? Let us know in the comments below!

    Print
    The Perfect Green Smoothie
    Total Time
    5 mins
     
    Servings: 2
    Ingredients
    • 2 cups of baby spinach
    • 1 cup of unsweetened almond milk
    • 1, 6- ounce container of plain Greek yogurt
    • 1/2 cup of organic tofu
    • 1 cup of frozen strawberries
    • 2 tablespoons of chia seeds
    Instructions
    1. Blend all the ingredients together and enjoy!
    Recipe Notes

    Share the smoothie with someone, or save the other half for later in the day!

     

    44 Comments

    You Might Also Like

    Kale Skillet Omelette
    Homemade Almond Milk
    Easy Sweet Potato Recipe – The Stuffed Ranchero
    Making Healthy Food Taste Good with Ellie Krieger
    Curry Roasted Potato Breakfast Bowl

    Share the Love

    Reader Interactions

    Comments

    1. Melanie Richard says

      May 19, 2015 at 6:35 pm

      Hi Ladies:
      I really enjoyed your videos on the green smoothy and the Sweet potato. After adding up what I spend at McDonald’s for the week on lunches when I work, i am determined to take my lunch.
      Thanks for your fun presentations! I have my grocery list now.
      Sincerely,
      Melanie Richard
      Gainesville, Florida

      Reply
      • Wendy says

        June 7, 2015 at 7:54 pm

        that is awesome Melanie! We’re cheering you on

        Reply
    2. Debbie says

      June 8, 2015 at 4:49 am

      Wendy, both you and Jess, are so inspiring and encouraging. I enjoy your site and your guys ‘you tube’ channel so very much! It’s informative and funny, at the same time! Keep bringing it on girls! For we need all the good natural raw food ingredients we can get! And by far, y’all’s is the best one I’ve come across. ~ Blessings

      Reply
      • Wendy says

        June 8, 2015 at 1:10 pm

        thank you so much for the words of encouragement <3

        Reply
        • Kathleen says

          December 19, 2019 at 6:33 pm

          This looks fantastic going to try this for morning pre workout and post work out. I seem to eat solid food feel horrible while working out even if 30 min before post workout I’m not hungry but need alot of protein as do heavy lifting then yoga to follow .
          What could I use to sub the tofu? Protein powder I’m thinking ?
          Thank in advance .

          Reply
          • Wendy says

            February 5, 2020 at 2:24 pm

            Yep protein powder works well!! I’ve heard blending cooked chickpeas works well too! (haven’t tried though hahaha)

            Reply
    3. lindsy says

      June 8, 2015 at 5:22 pm

      Ok, so you eat tofu? I stopped eating it a few years ago, thinking that soy has estrogen mimicking components that could lead to cancer (or something like that??). I do miss it. I am encouraged to see it included in your recipe. Am I to assume that you eat tofu and don’t feel it is harmful?

      Thank you for posting all of these yummy recipes!

      Reply
      • Wendy says

        June 9, 2015 at 11:04 am

        Yes we definitely eat tofu and don’t see it as a harmful food. We’ve done tons of research and reading on the topic. A lot of the soy controversy has come from research done on rats, where rats injected with more phytoestrogens had more growth in breast tumors.
        However, research done on humans has shown that soy has an insignificant effect on breast cancer, and some studies have even shown that soy can actually protect against certain types of cancer. Soy is relatively new to us in the states, but there are various countries in Asia that have been eating soy within the context of a traditional diet, and there has not been evidence of harm. The bottom line is that although animal studies have shown inconclusive results when it comes to cancer and soy, studies in humans have not shown any significant harm from eating soy foods. A lot of the research done on soy in animals isolates soy into concentrated doses, and as a result, soy is not eaten within the context of its naturally occurring state. There’s a difference between taking in soy products synergized with other whole foods versus taking in isolated soy via pills or injections. Furthermore, humans metabolize soy differently than rats (because we’re not rats).

        Ok so the take-aways are…While soy can be beneficial to your health within the context of a healthy diet, you don’t want to go bonkers.
        Stick to a maximum of 1-2 servings per day. Also aim for high quality soy products. By this I mean organic and minimally processed- things like tofu, edamame, and whole soymilk are all good options. Try to stay away from soy cheeses, soy burgers, soy energy bars, imitation meats, and other soy products that are packed with crappy additives.

        Sorry for this being so long and hope it helped!

        Reply
      • Mary says

        January 12, 2018 at 6:04 pm

        This reply addressed exactly what I was just wondering! Thanks for the thorough response… there’s so much information out there and it gets confusing!

        Reply
        • Wendy says

          January 15, 2018 at 2:47 pm

          Hope you loved the recipe!

          Reply
    4. Sawyer says

      June 9, 2015 at 4:29 pm

      Could you substitute coconut milk (or So Delicious coconut “drink”) for the almond milk? I hate the taste of almond milk and have read there are many health benefits to be found in coconut milk.

      Reply
      • Wendy says

        June 10, 2015 at 9:50 am

        sure- coconut has a thicker consistency (way more calories and fat) so keep that in mind

        Reply
    5. Sabrina says

      June 25, 2015 at 6:57 pm

      What’s a vegan alternative for the Greek yogurt?

      Thanks!

      Reply
      • Wendy says

        July 7, 2015 at 4:11 pm

        there’s coconut and soy yogurt too! if you’re just looking for protein, go for hemp powder or chia seeds.

        Reply
    6. Jessica doherty says

      July 6, 2015 at 2:43 pm

      Can you use something other than the tofu for protein?

      Reply
      • Wendy says

        July 7, 2015 at 1:47 pm

        sure- you can use hemp protein, chia seeds, or yogurt!

        Reply
    7. surleen says

      November 27, 2015 at 3:05 pm

      what is the purpose of the chia seeds or the flax seeds? can this be made without them?

      Reply
      • Wendy says

        November 27, 2015 at 6:45 pm

        Definitely can be made without, but the seeds offer a nutritional boost (fiber, Omega 3’s, protein, magnesium)

        Reply
    8. Rosanne says

      August 7, 2016 at 5:12 pm

      Can I get the nutritional stats for this smoothie please?

      Reply
      • Wendy says

        August 7, 2016 at 6:22 pm

        Sorry- we don’t have the time or capacity to do accurate nutrition analyses for our recipes!

        Reply
    9. Yael says

      August 25, 2016 at 6:34 pm

      Thank you so much for this recipe! Excited to try it tonight. 🙂 Could you please tell me is it possible to make it in the evening and eat in the morning? My partner works much later shift then me, so don’t want to wake him up. Should I fridge it or freeze it? Don’t want it to change colour/flavour :/ many thanks in advance!

      Reply
      • Wendy says

        August 25, 2016 at 9:16 pm

        It’s best fresh, but you can still enjoy it hours later- store in the fridge. The color may darken a bit, but you should be good!

        Reply
      • Wendy says

        August 29, 2016 at 8:54 pm

        alsooo Jess said: “store in a large airtight mason jar w the lid, i do that overnight sometimes and that’s really the only way to keep it fresh”

        Reply
    10. Nicole says

      September 5, 2016 at 6:31 pm

      I love all your recipes. Thank you! Do you know of a good vegan high protein replacement for the yogurt? Thanks, again.

      Reply
      • Jessica says

        September 5, 2016 at 7:10 pm

        Thank you! Yes you can use vega pea protein powder (costco or whole foods) or soy protein powder (trader joes). I like the original flavor of the trader joes brand. Hope this helps! There is also hemp protein powder (I like the nutivia brand – but you can sometimes taste the grainy texture in smoothies). The soy protein powder hides very well.

        Reply
        • Nicole says

          September 5, 2016 at 7:14 pm

          Thanks, Jessica! You both have been very inspiring in our kitchen and made it much easier to eat high protein on a plant-based diet.

          Reply
    11. Rishab soni says

      September 15, 2017 at 4:40 am

      First so much greeting to you jessica,

      I just to know why i end up being so tired after workout,
      Before 10-15 of gym i take oatmeal and a cup of water, after 60-80 min of workout i feel so tired.
      Although after workout i eat bananas and milk.

      Please help me what should i do??

      Reply
      • Wendy says

        September 15, 2017 at 2:01 pm

        Hmm are you sleeping 7-9 hours every day? Also, are you having at least 3 meals per day? When people report feeling tired, it tends to be related to either unbalanced meals throughout the day or poor sleeping habits

        Reply
    12. Kimberly Lombard says

      December 1, 2017 at 12:33 am

      It’s safe to say at this point I’ve become addicted to this smoothie. I’ve made it as a dinner substitute for my boyfriend & I every night this week. I’ve had a LOT of green smoothie recipes, and flavor/texture/nutrient wise, this is by far the best. Delicious, filling, nutritious.. thank you!

      Reply
      • Wendy says

        December 1, 2017 at 2:39 am

        Aww that makes us so happy to hear! SO happy you’re loving it. xoxo

        Reply
    13. Trish says

      January 6, 2018 at 2:11 am

      Hi ladies!

      I have a diet restriction of no seeds (strawberries, chia seeds) so what can I replace these with and still get the same benefits?

      Reply
      • Wendy says

        January 8, 2018 at 3:47 pm

        Hey Trish! You can add ground almonds or walnuts!

        Reply
        • Trish says

          January 8, 2018 at 7:14 pm

          Thanks Wendy! Mean’t to say nut and seed restriction :(. Not sure if ground nuts would qualify??? Any other suggestions?

          Reply
    14. Jo says

      March 19, 2018 at 9:00 pm

      Can I make this white everything you said just without tofu? Will it make a BIG difference?

      Reply
    15. Lidia says

      March 29, 2018 at 9:08 pm

      I prefer whole fat milk yogurt as opposed to the nonfat. Should I make an adjustment elsewhere or do you have any tips? Thanks

      Reply
      • Wendy says

        March 30, 2018 at 3:13 pm

        Whole fat is fine!

        Reply
    16. Tia says

      April 26, 2018 at 1:41 pm

      Hi! I’m so excited to try this smoothie. I’m allergic to strawberries, what can I substitute for them?

      Reply
      • Wendy says

        April 30, 2018 at 5:17 pm

        Any berries works! Peaches also work well!

        Reply
    17. Paula says

      February 24, 2020 at 10:15 am

      Lovely educational video! Thank-you

      Reply
    18. Kayla says

      March 24, 2020 at 7:42 pm

      How many calories does this have?

      Reply
      • Wendy says

        April 15, 2020 at 3:57 pm

        Hi! We don’t do nutrient calculations for a number of reasons. It’s very time consuming to do them accurately and we aim for balanced recipes that taste good, and don’t focus on specific number breakdowns. Hope that makes sense xo

        Reply
    19. Kathi says

      December 29, 2020 at 8:31 pm

      I am new to tofu, I only know that there are several varieties out there. What kind do I buy?

      Reply
      • Wendy says

        January 10, 2021 at 11:44 pm

        For smoothies,I like silken! Blends very smoothly

        Reply
    20. Katie G says

      August 4, 2021 at 11:13 am

      It states 2 servings. Would you drink both servings in a day or save half for the next day?

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Search

    Let’s Connect

    Meet Wendy & Jess

    Registered Dietitians & BFF's. We're probably busy eating right now.

    Subscribe to our Podcast

    food heaven podcast

    Podcast Hookup Codes

    food heaven podcast hookup codes

    Meet Wendy & Jess

    Registered Dietitians & BFF's. We're probably busy eating right now.

    Footer

    • Our Story
    • Recipes
    • Resources
    • Articles
    • Newsletter
    • Contact
    • Policies
    © Food Heaven Made Easy
    In order to provide you with the best service, our website uses cookies. By continuing to browse the site you are agreeing to our Privacy Policy I consent
    Privacy Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT
    wendy and jess of food heaven

    Break FreeFrom Chronic Dieting

    Get our free 3-step mini audio guide to achieving food freedom….even if you’ve tried every diet in the book